Caff Dietitian

06/10/2025

Got an influx of reflux?!
Heartburn or acid reflux; it can be regurgitation and sometimes silent. It is SO common. 🥺
Up to 20% of us have it at least weekly and in the UK 1 in 4 will get it at some point in their life.

These small dietary and lifestyle tweaks can make a BIG difference and help get it under control.

❤️‍🔥Eat smaller meals. Large meals put pressure on the stomach, making reflux worse.
❤️‍🔥 Deep belly breathing aka diaphragmatic breathing can calm your mind and help calm the burn too. It strengthens the muscle (LES) that prevents stomach acid from flowing back up, reducing reflux over time.
❤️‍🔥 Identify and reduce triggers. A food and symptom diary helps. Common culprits: fizzy drinks, spicy foods, onions, garlic, coffee, alcohol, citrus, and fatty/fried foods.
❤️‍🔥 Stay upright after eating. Wait at least 2–3 hours before lying down or going to bed.
❤️‍🔥 Manage stress, get good sleep, practice mindful eating (chew well - eat slow), avoid tight clothing and maintain a healthy weight.

Reflux is not just about your diet and cutting out foods. There’s so much more and I will always try to address these factors first in clinic. If you found this helpful, please share to someone else who might too 🫶🏾🥰

If you are experiencing these symptoms, I could help you 🤗. Get in touch for tailored advice. Link in bio.

If symptoms persist, always speak with your Doctor.

Do you get reflux?
How do you manage it??! I Would love to know what works for you in the comments 👇🏾

23/05/2025

A pay award of 3.6% has been announced across all pay grades. Relevant members will soon be consulted on the award. Find out more ➡ https://www.bda.uk.com/resource/pay-award-for-agenda-for-change-staff-in-england-announced.html

25/03/2025

08/03/2025

08/03/2025

Great to be on the show! Thanks for having me Gateway 97.8

05/02/2025

Good food being full of colour with lots of fibre 🤗

Think beyond weight loss as your only health goal - instead think about your overall health and wellbeing, now and into the future 💙

Our dietitian-approved toolkit shares easy practical tips and ideas that we can implement on a daily basis to feel good from the inside out 😊

Download for free ➡ bda.uk.com/SmallSteps

05/11/2024

1 Day to Go!!

So honoured to be presenting my FIRST EVER webinar with

This webinar will explore what is meant by optimal gut health, with a focus on the role of the gut microbiome. With so much conflicting information surrounding nutrition and gut health it can be a real challenge for health care professionals.

This webinar will provide truth-seekers with evidenced-based facts, practical dietary advice and simple tools and tips of how to provide clear, concise and relevant advice to your individuals. To help empower them to make changes.

It is FREE to join and you can register with the 🔗 in my bio. If you can’t watch live you can also watch back along with so many other amazing webinars on their My NutriWeb website. It’s a fantastic resource and a great way to expand your CPD. 😃

So excited to discuss an area I’m so passionate about, with insights from my book The 30 Plan too.

Such grateful for these opportunities and to be able to talk about a subject I am so passionate about. 🤩🙌🏾

Will you be attending? 💜